Complete the following in teams of two
with one partner working at a time –

Buy-in: Plank x 4 minutes

140 Sumo deadlift high pulls

140 Burpees

140 Sit-ups

Cash-out: Plank x 4 minutes

Teams begin by completing the 4 minute
plank buy-in together, working and resting as a team. Following the buy in, One
partner works while the other rests to complete the high pulls, burpees, and
sit-ups. Complete the cash-out in the same manner as the buy-in.

Beginner

Strength:

6 Rounds –

5 Kettlebell deadlifts

8 Leg raises

Muscular Endurance:

Every 75 seconds for 8 rounds –

Odds: 5 One arm rows / side

Evens: 10 Resistance band triceps push-downs

Metabolic Conditioning:

Complete the following in teams of two
with one partner working at a time –

Buy-in: Plank x 2 minutes

100 Kettlebell sumo deadlift high
pulls

60 Burpees

160 Bicycle kicks / side

Cash-out: Plank x 2 minutes

Teams begin by completing the 2 minute
plank buy-in together, working and resting as a team. Following the buy in, One
partner works while the other rests to complete the high pulls, burpees, and bicycles.
Complete the cash-out in the same manner as the buy-in.